Performance Nutrition, Sweat Sodium And The Secret Hydration Formula Of The World's Top Endurance Athletes
Ben Greenfield Life
Ben Greenfield
4.6 • 5.2K Ratings
🗓️ 22 April 2015
⏱️ 76 minutes
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Summary
In my article The Real Truth About What To Eat Before, During And After Your Workouts & Races, I mentioned a guy named Dr. Allen Lim, and I specifically gave a shout-out to the recipes he invented when Lim was director of sport science for Garmin and RadioShack cycling teams.
In that article, I talked about recipes like Chocolate & Sea Salt Sticky Bites, Blueberry & Chocolate Coconut Rice Cakes and Crispy Rice Omelets. You can't argue that those don't sound tasty (and yes, when you eat them with coconut oil you can still be in ketosis, you high-fat zealot, you).
Anyways, the photo above was taken a few weeks ago at my Team Timex triathlon camp, during which Lim conducted a cutting-edge sweat sodium analysis on me (which we discuss along with many other nerdy nutrition topics in this podcast episode).
Lim is a sports physiologist, cycling coach, and a founder of Skratch Labs, a manufacturer of performance hydration mixes and the world’s first active nourishment company. Beginning his coaching career with Jonathan Vaughters’ TIAA-CREF cycling development team, Lim developed a method of testing for biological markers of performance enhancing drugs that ultimately led to cycling’s Biological Passport.
Lim was director of sport science for Garmin and RadioShack cycling teams and is the only American scientist to have worked and cooked for teams at the Tour de France. He has not only worked with dozens of top American cyclists to improve their performance and nutrition, but has also worked with guys like Lance Armstrong and George Bush .
Along with Chef Biju Thomas, Lim is also the author of The Feed Zone Cookbook and Feed Zone Portables.
In this episode, you'll discover:
-Why popular sports drinks are mixed in the wrong concentrations, and how this leads to something called "gut rot"...
-Why you may need to add sushi rice to your race day or long workout protocol...
-The physiological reason why "cane sugar" is absorbed so well during exercise...
-Why Allen isn't a fan of stevia...
-How MCT oil and coconut oil could actually speed up gastric emptying (and why that may not be good!)...
-Allen's thoughts on Jeff Volek’s research on fat utilization during exercise and the apparent need for fewer carbs in fat-adapted athletes...
-Allen's thoughts on Tim Noakes’ idea that based on our electrolyte stores and the fact that sodium loss drives sodium extortion that electrolyte intake is useless during exercise...
-How to create a customized sodium and hydration replacement scenario based on your unique sweat sodium loss...
Resources we discuss in this episode:
-The infamous "egg-hydration" video
-Stryd power meter for running
Do you have questions, comments or feedback about Allen Lim, Skratch labs, sweat sodium, sports nutrition or anything else we talk about in this episode? Leave your thoughts at BenGreenfieldFitness.com/skratch!
Transcript
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| 0:00.0 | Hey, Ben Greenfield here. |
| 0:02.2 | Two quick things before we jump into today's nutrition nerdiness with Alan Lim. |
| 0:08.8 | The first is that this podcast is brought to you by Harry's. |
| 0:13.4 | Now Harry's is a company that makes their own shaving blades, but these are actually |
| 0:19.7 | not any old disposable shaving blade that leaves your face raw and cut, which nobody likes. |
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| 0:33.0 | I'm not quite sure how one becomes a shaving expert, but I also don't care. |
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| 0:44.0 | other big branded blades. |
| 0:46.7 | I won't use any names, but I can tell you that one rhymes with helet. |
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| 0:59.2 | Harry's, including their starter set, which is a razor, some moisturizing shave cream that |
| 1:06.4 | doesn't have anything in it that's going to decrease your testosterone or introduce |
| 1:10.1 | a bunch of thalates or parabens into your skin and also three razor blades. |
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| 1:29.7 | The other thing that I wanted to make you aware of is that I personally log every single |
| 1:35.0 | day, every workout that I do from my strange twists on yoga routines to my galvanthing |
| 1:42.3 | about doing obstacle course workouts to the more standard traditional workouts that I |
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